Workout

Warm-up (600)

300 swim

200 kick

100 drill



Set (600)

4 rounds

25 under on :30

50 EZ on 1:00

25 FAST  NB swim on :30

50 EZ on 1:00



Set (1600)

100 fast on 1:15

25 kick easy on :45

2 x 100 fast on 1:15

25 kick easy on :45

3 x 100 fast on 1:15

50 easy

repeat w/50's, then 25's

..50's on :45

…25's on :30



Set (500)

Pull 500 3cb



Cool-down (200)

200 EZ choice